top of page

Practice Guidelines


Before You Begin:

  • Consume only a light snack  ( like banana ) and water in the 2 – 3 hours before the class. 

  • Turn off all cell phones and other distractions.

  • Wear comfortable clothes made of natural fiber (the best insulator to keep grounded during meditation) or feel free to practice in any clothes.

  • Have a yoga mat or a sheepskin rug or blanket (natural fiber) to sit on. 

  • Have a blanket for relaxation and water to drink.

  • Remove your socks and remain barefoot. 

  • If you are tight in the lower back, hips, or legs, have a pillow or cushion to elevate yourself on during meditation and seated postures.

  • Let the teacher know if there is any medical reason that may prevent you from practicing kundalini yoga fully. 

  • Please do not practice kundalini yoga under the influence of alcohol or drugs.

  • You must let your teacher know if you are pregnant. 

  • Ladies during their menstrual cycle need to avoid inverted postures,  leg lifts and any strong breathing practice.

  • Tune-in with the Adi Mantra: Chant Ong Namo Guru Dev Namo three times before beginning any warm-ups, kriyas, or meditation 

During Your Practice:

  • Kundalini Yoga is the yoga of awareness. Listen to your body; do what works for you.

  • Challenge yourself to extend just past whatever you think your limits are. For instance, if you think you can only do one minute of an exercise, then try for one minute and ten seconds.

  • Follow the directions! Keep the order and type of posture. Do not exceed the stated times. If you wish to shorten an exercise, shorten all exercises in the kriya proportionally (i.e., cut all times in half or quarter).

  • In a class, feel free to ask for clarification on an exercise or other aspects of the practice (through the chat box) 

  • Drink water as needed between exercises.

After Your Practice:

  • Drink lots of water. Pay attention to your physical, emotional, and mental self.

  • Incorporate what you experienced in class into the rest of your life, particularly the “simple” things like long, deep breathing and a graceful, royal posture.

Structure of the Class

  • Tune In  with Adi Mantra & Mangala Charan Mantra

  • Warm Up Exercises (optional)

  • Kriya - series of postures, breath, and sound that work toward a specific outcome

  • Relaxation ( Shavasana)

  • Meditation - Kundalini Yoga style ( can be silent or with chanting, with mantra or with another focus, with stillness or with action, with mudra or breath focus, the choices are almost endless)

  • Tune Out  with Closing Blessing Song and 3 long Sat Nam


Adi Mantra

Ong Namo Guru Dev Namo 

"I bow to the Creative Wisdom, I bow to the Divine Teacher within." 


Mangala Charan Mantra (for Protection)

Ad Guray Nameh, Jugad Guray Nameh, Sat Guray Nameh, Siri Guru Devay Nameh

"I bow to the primal Guru, I bow to wisdom through the ages, I bow to True Wisdom, I bow to the great,      unseen wisdom."


Closing Blessing Song 

May the long time sun shine upon You
All Love surround You
And the Pure Light within You
Guide your way On. 


Sat Nam 

‘Sat’ translates to truth. ‘Nam’ translates to identity.

bottom of page